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Thursday, February 28, 2013

Exercise While Pregnant

When I was 9 years old or so, I did not try out for a local gymnastics team because you had to run a mile and that terrified me. When I was in high school, I quit basketball because the amount of running was something I did not want to endure. I stuck with fastpitch because it requires a minimal amount of sprinting.

Then, I got semi-overweight.

In college, I started working out. During my freshman year, I didn't gain my freshman fifteen, I actually probably dropped fifteen pounds. It made me feel much better about myself and it also got me into running and participating in various races so I could motivate myself to workout. For the record, I do not enjoy working out. However, I LOVE the feeling after a good workout and I love sore muscles.

So, when I got pregnant, I didn't really know what I could and could not do workout-wise. For about a month, I didn't really do anything but I was running a bit. I asked my midwife what I should do and how far I should push myself and she said that I could really do everything I was still doing. I could even be training to run further. At first, this made me feel really lazy because I definitely wasn't pushing myself and I was hoping for a good take-it-easy speech. But, my midwife informed me that exercise would mostly likely make pregnancy and birth easier. I kinda sorta knew that, I mean, how could that not make sense if I am having a healthy, low risk pregnancy. (side note: if you are starting a workout routine you should consult your doctor first. I am not a doctor, just a know-it-all.)

Currently, I have a weekly routine that includes prenatal yoga, weights with cardio two times a week, and a circuit training once a week. It is pretty awesome and while it pushes me (and it is getting harder as my belly grows) it doesn't make me feel too tired and it doesn't include things that can harm my body nor Baby (eg. sit ups, crunches, twists, etc).

Because I like my routine so much, I wanted to share it with others in case someone else is looking for a good routine.

First, for prenatal yoga, I signed up through a local yoga studio and it is SO awesome! Not only are you learning some great prenatal poses, you are practicing relaxation and breathing through muscle tension which is great for birth.

For my circuit I do:Warm Up - 1 set, 10 reps each
Weighted JumpsSide Squats
Weighted SquatsJump SquatsThen I do each of these exercises in pairs. I finish the 3 sets of each before moving onto the next pair of exercises.Push Ups with Arm Lift 3sets 5reps each armMedicine Ball Twists (but I don't do a full twist, just mini twists) 3 sets 20reps

Whew, that is a lot of links (maybe someday I will get pics of me doing them). But, I guess if you don't know what you are doing, they will be quite informative. Make sure you drink water throughout your workout and give yourself a good stretching afterwards. Also, make sure you breathe. That's always important too. Have fun!

1 comment:

I have started doing a weights class at the gym and I love it and the sore muscles I get in return. Running alone isn't enough for me anymore - I needed the weights. FYI - all those squats are great for your pelvic floor muscles! :)

Mr. & Mrs. Farmer

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My name is Emily and I a 30 year old mother of one human child and three animal children. I eat a lot and I eat healthy things. I am a vegetarian and some people call me a hippie. I think I am just environmentally friendly, very friendly. I am pretty liberal and don't care that I am taxed. I am a natural brunette. My curls are also natural but who gets perms anymore anyway? I wish I wore dresses more in the summer that complemented my tan. Overall, I am doing swell and have a great life. This blog gives me the opportunity to write about that life and remind myself I have it good...real good. (Side Note: I do think life would be just a point better if I was a professional dancer.)

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You can email me at Farmersveggiewife@gmail.com if you so desire. Tell me how awesome I am, tell me how much I suck, whatever. Just don't tell me my babies are ugly, because frankly, your mom is ugly. There, I said it.

The Red Planet

Jr Pepperworth is the newest addition to the family born July 2013. As a newborn, he is pretty calm and like nursing, tooting, and sleeping. What did you expect though?

Stanley is the second born but really is Sam's twin brother. Stan is learning how to hunt but remains a whiner. He wants attention damnit!

Meet Buk. Bukowski is our loving goofy dogchild. He loves running outside and getting thorns stuck in his back. I think he is learning the ways of acupunture. Check out Buk's accomplishments by clicking on his picture.

Simon is the youngest of the family pack. Simy was a stray that found me on a run one day. He is a sweet baby and purrs at all times. His only downside is that he attacks Stanley. Stan can hold his own but thinks his little brother is a pain in the ass.

The Pepperworth We Miss

Like everyone, our babies leave this Earth. This section will hopefully stay very short but oh so sweet. We miss our little one with all of our hearts.

Sam (Samsonite), the firstborn. 2006 - 2011. Sam was a thin little bugger but had a big personality. He was an adventurous hunter and I am sure the field mice will thrive now that he is gone. Sam loved stretching out on laps or curling up on the bed. We will surely miss him!